Half Olympic Triathlon Training Program - Novice
The following is an example of a ½ Olympic Triathlon Training program (phase 2) for a novice athlete. Before starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.
Any application of this training program is at the athlete's discretion and risk.
Key to notations and terms used
| m = metres | k = kilometres | hrs = hours | min = minutes | secs = seconds | Rep = repetition |
| pb = "personal best" time for Triathlon | 5 × 200m = 5 repetitions of 200 metres |
| tpb = "target personal best" time for the Triathlon event |
Phase 2
Each training session should include an appropriate warm-up before the session and a cool down after the session.
Week 1
| Day | Develop | Session | Effort | Recovery | |
| Rep | Set | ||||
| Monday | Specific Strength | Weight Training | |||
| Tuesday | Specific Endurance | Swim - 1k | tpb+5% | ||
| Wednesday | Specific Strength | Weight Training | |||
| Thursday | Specific Endurance | Bike - 25k | tpb+5% | ||
| Friday | Specific Strength | Weight Training | |||
| Saturday | Specific Endurance | Run - 6k | tpb+5% | ||
| Sunday | Rest | ||||
Week 2
| Day | Develop | Session | Effort | Recovery | |
| Rep | Set | ||||
| Monday | Specific Strength | Weight Training | |||
| Tuesday | Specific Endurance | Swim - 2 x 500m | tpb | 5 mins | |
| Wednesday | Specific Strength | Weight Training | |||
| Thursday | Specific Endurance | Bike - 2 x 12½k | tpb | 5 mins | |
| Friday | Specific Strength | Weight Training | |||
| Saturday | Specific Endurance | Run - 2 x 3k | tpb | 5 mins | |
| Sunday | Rest | ||||
Week 3
| Day | Develop | Session | Effort | Recovery | |
| Rep | Set | ||||
| Monday | Specific Strength | Weight Training | |||
| Tuesday | Specific Endurance | Swim - 3 x 200m | tpb-5% | 5 mins | |
| Wednesday | Specific Strength | Weight Training | |||
| Thursday | Specific Endurance | Bike - 3 x 5k | tpb-5% | 5 mins | |
| Friday | Specific Strength | Weight Training | |||
| Saturday | Specific Endurance | Run - 3 x 1½k | tpb-5% | 5 mins | |
| Sunday | Rest | ||||
Week 4
| Day | Develop | Session | Effort | Recovery | |
| Rep | Set | ||||
| Monday | Strength Specific | Weight Training | |||
| Tuesday | Evaluation | Swim - 10 min maximum distance | 100% | ||
| Wednesday | Strength Specific | Weight Training | |||
| Thursday | Evaluation | Run - Cooper Test | 100% | ||
| Friday | Strength Specific | Weight Training | |||
| Saturday | Evaluation | Bike - 30 min maximum distance | 100% | ||
| Sunday | Rest | ||||
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2007) Half Olympic Triathlon Training - Novice - Phase 2 [WWW] Available from: https://www.brianmac.co.uk/triathlon/ohnph2.htm [Accessed